One Handed Hang

A stretching and stability exercise where one hand grips a bar with feet on the ground, decompressing the shoulder and stretching the lats while building forearms strength.

Instructions

1. Grab onto a chinup bar with one hand using a pronated grip (palm down).
2. Keep your feet on the floor or a step to support some of your weight.
3. Allow the majority of your weight to hang from that hand while keeping your feet on the ground.
4. Feel the stretch and decompression through your shoulder and lat.
5. Maintain this position for 10-20 seconds.
6. Release and switch to the other arm.
7. Repeat 2-3 times on each side.

Tips

• Use your feet to assist if needed; you don’t need to support full body weight
• Keep your arm relatively straight, with a slight elbow bend
• Focus on feeling the stretch in your lat and shoulder
• Breathe deeply throughout the hold
• If grip strength is limiting, use a thicker bar or wrist straps
• Gradually increase hold time as your grip strength improves
• This exercise is excellent for shoulder health and decompression